Singapore
Malaysia
As Malaysians, we all know that Ramadan is a very special month for our Muslim netizens. The month of Ramadan, also called ‘bulan puasa’ is an important time for spiritual reflection, self-discipline, and community bonding. However, with long hours of fasting, it can also be a challenging time to maintain a healthy and balanced diet, which can affect our quality of sleep. With Hari Raya just around the corner, it's time to start preparing for the festivities while also focusing on our sleep nutrition. Here are some tips we gathered on how you can improve your sleep nutrition during this bulan puasa;
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Start with a good niat when berbuka puasa
The niat berbuka puasa is the intention to break your fast. It's important to start your iftar with a glass of water and some dates to help rehydrate and provide a quick source of energy. It's also essential to have a balanced meal, including some carbohydrates, protein, and healthy fats. Avoid overeating and try to eat slowly to prevent indigestion and discomfort.
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Stay hydrated throughout the day
Dehydration is a common issue during the month of Ramadan, and it's essential to drink enough fluids during sahur and iftar to stay hydrated, especially since you can't drink water during the day. Try to drink plenty of water and avoid sugary drinks, as they can cause dehydration and disrupt your sleep.
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Don't skip Sahur
Sahur is the pre-dawn meal eaten before starting your fast. It's important not to skip this as it helps you maintain your energy levels throughout the day. Try to include foods that are slow to digest such as whole grains, fruits and vegetables. Also very important to a well balanced meal that includes complex carbohydrates, protein, and healthy fats to keep you feeling full and energized!
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- Avoid overeating during Iftar
Jom berbuka! It's easy to overeat during Iftar, especially with all the delicious Kuih and other festive treats - we’re talking about Murtabak, Roti Jala, all the sweet kueh… the list goes on! However, overeating and eating too much of these treats can lead to indigestion, heartburn, and other digestive issues, which can affect your sleep quality. To avoid overeating, try to not break your bank on the temptations you get at the Bazaar Ramadan. Moderation is key! When you do break your fast, pace yourself and eat slowly. Start with a few dates and a glass of water, then move on to your main meal.
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- Keep active during the day
We’re not talking about doing high intensity workouts but focus on moving your body throughout the day by incorporating some light exercise, quick walks or stretching as this will help improve your sleep quality and overall health during the month of Ramadan.
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- Get enough sleep
Finally, make sure you prioritise sleep during Ramadan. Try to stick to a regular sleep schedule, and aim for 7-8 hours of sleep each night. Avoid staying up late to prepare for Hari Raya or taking part in late-night activities. Instead, focus on getting the rest you need to feel energized and ready for the day ahead.
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In conclusion, improving your sleep nutrition during the month of Ramadan requires planning, moderation, and balance as it can be a challenging time to maintain a healthy diet and sleep routine. However, with some planning and preparation, you can improve your sleep nutrition while still enjoying the festivities of Hari Raya. Whether it's through planning your meals, focusing on hydration, or taking care of your mental health, there are many ways to get Raya ready while also prioritizing your sleep.
